Foods high in folate

Dry enriched vegetable macaroni tops the list with 125 µg per 100 calories. The Daily Value for folate is 400 µg. Ranked from 11,672 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Dry enriched vegetable macaroniCereal Grains and Pasta125 µg
  2. 2Dry enriched instant white riceCereal Grains and Pasta123 µg
  3. 3Protein-fortified spaghetti, dryCereal Grains and Pasta122 µg
  4. 4White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta116 µg
  5. 5Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta116 µg
  6. 6Dry enriched parboiled white riceCereal Grains and Pasta115 µg
  7. 7Cooked enriched parboiled white riceCereal Grains and Pasta111 µg
  8. 8Uncooked enriched short-grain white riceCereal Grains and Pasta109 µg
  9. 9Raw enriched medium-grain white riceCereal Grains and Pasta107 µg
  10. 10White self-rising cornmeal, enrichedCereal Grains and Pasta107 µg
  11. 11Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta107 µg
  12. 12Raw enriched long-grain white riceCereal Grains and Pasta106 µg
  13. 13White self-rising degermed cornmeal, enrichedCereal Grains and Pasta106 µg
  14. 14Dry enriched pastaCereal Grains and Pasta105 µg
  15. 15Yellow self-rising degermed enriched cornmealCereal Grains and Pasta105 µg
  16. 16Enriched egg noodles, cooked, with saltCereal Grains and Pasta100 µg
  17. 17Cooked enriched egg noodlesCereal Grains and Pasta100 µg
  18. 18Fresh plain pasta, as purchasedCereal Grains and Pasta98.6 µg
  19. 19Dry enriched egg noodlesCereal Grains and Pasta96.4 µg
  20. 20Prepared enriched instant white riceCereal Grains and Pasta95.2 µg
  21. 21Dry enriched spinach egg noodlesCereal Grains and Pasta92.7 µg
  22. 22Fresh spinach pasta, as purchasedCereal Grains and Pasta90.7 µg
  23. 23White degermed cornmeal, enrichedCereal Grains and Pasta90.5 µg
  24. 24Yellow degermed enriched cornmealCereal Grains and Pasta90.5 µg
  25. 25Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta86.7 µg
  26. 26Cooked enriched vegetable macaroniCereal Grains and Pasta82.8 µg
  27. 27Protein-fortified spaghetti, cookedCereal Grains and Pasta80.5 µg
  28. 28Bleached enriched all-purpose white wheat flourCereal Grains and Pasta79.9 µg
  29. 29Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta79.9 µg
  30. 30All-purpose flour, enriched, unbleachedCereal Grains and Pasta79.9 µg
  31. 31Enriched white bread flourCereal Grains and Pasta79.8 µg
  32. 32Cooked fresh plain pastaCereal Grains and Pasta79.4 µg
  33. 33Crude wheat germCereal Grains and Pasta78.1 µg
  34. 34Enriched white cake flourCereal Grains and Pasta77.9 µg
  35. 35Cooked enriched short-grain white riceCereal Grains and Pasta76.2 µg
  36. 36Cooked enriched pasta, with added saltCereal Grains and Pasta75.8 µg
  37. 37Cooked enriched pasta, no added saltCereal Grains and Pasta75.3 µg
  38. 38Cooked enriched long-grain white rice, with saltCereal Grains and Pasta74.6 µg
  39. 39Cooked enriched long-grain white riceCereal Grains and Pasta74.6 µg
  40. 40Cooked enriched medium-grain white riceCereal Grains and Pasta74.6 µg
  41. 41White industrial flour, 13% protein, enrichedCereal Grains and Pasta74 µg
  42. 42Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta74 µg
  43. 43Cooked fresh spinach pastaCereal Grains and Pasta73.8 µg
  44. 44White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta73.8 µg
  45. 45White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta73.8 µg
  46. 46Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta73.2 µg
  47. 47White industrial flour, 10% protein, enrichedCereal Grains and Pasta73.2 µg
  48. 48Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta73 µg
  49. 49Enriched semolinaCereal Grains and Pasta72.5 µg
  50. 50Cooked enriched spinach egg noodlesCereal Grains and Pasta71.2 µg
  51. 51Enriched white masa corn flourCereal Grains and Pasta70.5 µg
  52. 52Enriched yellow masa corn flourCereal Grains and Pasta70.5 µg
  53. 53Enriched white tortilla flourCereal Grains and Pasta53.1 µg
  54. 54Uncooked quinoaCereal Grains and Pasta50 µg
  55. 55Cooked homemade eggless pastaCereal Grains and Pasta49.2 µg
  56. 56Cooked homemade egg pastaCereal Grains and Pasta46.2 µg
  57. 57Coarse semolina flourCereal Grains and Pasta45.9 µg
  58. 58Fine semolina flourCereal Grains and Pasta44.7 µg
  59. 59Unbleached enriched all-purpose flourCereal Grains and Pasta44.4 µg
  60. 60Bleached enriched all-purpose flourCereal Grains and Pasta43.7 µg
  61. 61Enriched fine yellow cornmealCereal Grains and Pasta42.6 µg
  62. 62Whole grain pasta, 51% wheat, dryCereal Grains and Pasta42.4 µg
  63. 63Unbleached enriched white bread flourCereal Grains and Pasta39.9 µg
  64. 64Chinese chow mein noodlesCereal Grains and Pasta39.9 µg
  65. 65Crude wheat branCereal Grains and Pasta36.6 µg
  66. 66Quinoa, cookedCereal Grains and Pasta35 µg
  67. 67Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta32.7 µg
  68. 68Raw wild riceCereal Grains and Pasta26.6 µg
  69. 69Cooked wild riceCereal Grains and Pasta25.7 µg
  70. 70Raw milletCereal Grains and Pasta22.5 µg
  71. 71Amaranth grain, uncookedCereal Grains and Pasta22.1 µg
  72. 72Whole-grain triticale flourCereal Grains and Pasta21.9 µg
  73. 73TriticaleCereal Grains and Pasta21.7 µg
  74. 74Bulgur, cookedCereal Grains and Pasta21.7 µg
  75. 75Amaranth grain, cookedCereal Grains and Pasta21.6 µg
  76. 76Raw oat branCereal Grains and Pasta21.1 µg
  77. 77Unenriched semolinaCereal Grains and Pasta20 µg
  78. 78Crude rice branCereal Grains and Pasta19.9 µg
  79. 79Dry whole-wheat pastaCereal Grains and Pasta19.6 µg
  80. 80Sprouted wheatCereal Grains and Pasta19.2 µg
  81. 81Dry Japanese soba noodlesCereal Grains and Pasta17.9 µg
  82. 82Teff, cookedCereal Grains and Pasta17.8 µg
  83. 83Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta16.3 µg
  84. 84Whole-groat buckwheat flourCereal Grains and Pasta16.1 µg
  85. 85Millet, cookedCereal Grains and Pasta16 µg
  86. 86Roasted buckwheat groats, cookedCereal Grains and Pasta15.2 µg
  87. 87Cooked oat branCereal Grains and Pasta15 µg
  88. 88OatsCereal Grains and Pasta14.4 µg
  89. 89Cooked whole-wheat pastaCereal Grains and Pasta14.1 µg
  90. 90Cooked couscousCereal Grains and Pasta13.4 µg
  91. 91Uncooked speltCereal Grains and Pasta13.3 µg
  92. 92Hard red spring wheatCereal Grains and Pasta13.1 µg
  93. 93Pearled barley, cookedCereal Grains and Pasta13 µg
  94. 94Whole-grain wheat flourCereal Grains and Pasta12.9 µg
  95. 95Dry spinach spaghettiCereal Grains and Pasta12.9 µg
  96. 96Yellow degermed corn flourCereal Grains and Pasta12.8 µg
  97. 97Durum wheatCereal Grains and Pasta12.7 µg
  98. 98Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta12.6 µg
  99. 99Soft red winter wheatCereal Grains and Pasta12.4 µg
  100. 100Roasted buckwheat groats, dryCereal Grains and Pasta12.1 µg

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.